Artichoke's Running Blog (Ken Spence)

Week starting Nov 30, 2008

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Location:

Tooele & Ivins,UT,USA

Member Since:

Oct 30, 2008

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

St. George Marathon 20-year Club (completed 26)

Boston Marathon 2006, 2007, 2008, 2016, 2017 (+DNF 2011)

Running for 39 years, logged 58,000 miles since 1982. 38 marathons.

Old Man PR's:

5K = 19:58 - July 4th Freedom Run 7/4/08

6K = 26:38 - Cold Turkey Rrrun, 11/23/06

10K = 43:00 - Deseret News, 7/24/08

1/2 Marathon = 1:32:54 - Hobble Creek, 8/23/08

Marathon = 3:23:13 - St. George, 10/4/08 (Boston Qualifier)

Boston Best: 3:35:07, 4/21/08 (Boston Qualifier)

Boston Worst:  DNF, 4/18/11 

 

Short-Term Running Goals:

Keep running!

Long-Term Running Goals:

Keep running for another 20 years.

Personal:

Married for 44 years to a wonderful and supportive wife. She's run 2 marathons herself in our earlier years so that helps.  4 boys, all married, and 10 grandchildren.  2 sons are runners. I celebrated 39 years of running madness, insanity, or at least OCD, on August 23rd, 2021. 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Nike Free Lifetime Miles: 22.50
Saucony Peregrine Trail Lifetime Miles: 318.15
Asics 2000 Aqua #2 Lifetime Miles: 419.50
Asics 2000 Aqua #3 Lifetime Miles: 393.10
Asics 2000 Gray/Yellow Lifetime Miles: 610.30
Saucony Peregrine Trail #2 Lifetime Miles: 168.40
Asics 2000 Aqua #4 Lifetime Miles: 355.00
Slow milesFast milesTotal Distance
18.0012.0030.00
Slow milesFast milesTotal Distance
5.000.005.00

5 miles easy on the flat on the west side of town.  6:00 p.m. run.  44:55, 8:59 pace.  Legs feel hammered from my race on Thursday and 10 miler on Saturday.  May rest tomorrow.

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Slow milesFast milesTotal Distance
0.000.000.00

Didn't run.  Transitioning back from nights to mornings.

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Slow milesFast milesTotal Distance
5.000.005.00

5 miler in 47:24.  Garmin didn't work this morning for some reason.  Chronograph did, but I guess it couldn't find the satellite or something for the mileage and pace.  42 degrees, sweat top and shorts.  Felt okay, put didn't push it at all.

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Slow milesFast milesTotal Distance
5.000.005.00

Standard 5 miler at 5:00 a.m. Slow pace at 48:21. Getting colder, about 37 degrees. Full sweats. Colder tomorrow.

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Slow milesFast milesTotal Distance
3.002.005.00

3:00 p.m. run.  Nice to have some sunshine, but still chilly at about 46 degrees.  Ran to top of Little Mountain and back down via Oakridge and Bevan Way.  5.22 miles total.  Last mile in 8:07.  Felt okay, but nearly sprained by ankle on the rocky road to the top.  10 or 12 tomorrow with Tina scheduled for 9 a.m.

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Slow milesFast milesTotal Distance
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10 miler today in 1:26:32 or about 8:38 pace overall with Tina.  Not all that fast, but any long training run under 9:00 minute pace is fast for me.  About  4 minutes slower than last time we ran this same route.  I felt it was pretty good since it was colder and I was in full sweats as well as I hyperextended the top of my foot yesterday stepping on that rock on the road to the top of little mountain.  It is really sore, especially going up the stairs.  We avoided the uphills today on the run so that helped.  It loosened up pretty well throughout the run, so I don't think it's anything to worry about.  The ironic thing is I was just telling Tina last week how I've never had any ankle problems in the 26 years I've been running and then a week later this happens.  Always knock on wood when you say anything like that.  30 miles this week, a fairly easy go of it.

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Slow milesFast milesTotal Distance
18.0012.0030.00
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